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Lower Cholesterol – Include rich sources of omega 3 fatty acids in your diet everyday.

Posted by Lisa Nelson, RD, LN on January 27, 2009

The list of benefits associated with omega 3 fatty acids continues to grow. By increasing your intake of omega 3 fatty acids you’ll decrease triglycerides, reduce blood pressure, increase HDL cholesterol, reduce arterial wall inflammation, and the list goes on.

Here are a few steps you can take to increase your omega 3 intake:

1. Eat fish at least twice a week.
2. Add ground flaxseed to foods.
3. Take a fish oil or flaxseed oil supplement. (Discuss all supplements with your MD.)
4. Snack on nuts and seeds rich in omega 3’s, such as walnuts.

All the best,
Lisa Nelson RD
eNutritionServices

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Lose Weight the Healthy Way – New Tools

Posted by Lisa Nelson, RD, LN on January 21, 2009

New Tools Added to the Balance Program

Balance Program members:

Besides getting an 8-step system and working one-on-one with dietitian Lisa Nelson, you also get unlimited use of our tools where you will find life balance exercises, cooking tips, exercise demos, Pilates video, and more!

The tools section of the Balance Program is continually updated. Here are three new fabulous resources:

1. The Dirty Dozen Organic Food Guide
This guide will show you which foods have the most pesticide residues and which have the least.

2. Functional Foods: The Secret to Weight Loss, Decreased Aging, and Health
Learn about the phytonutrients in foods that can improve your heart health, immune system, aid your body in detoxing, and decrease your risk of cancer.

3. 28 Foods under 25 Calories
You may be surprised at some of the foods that make the list. Learn how to add these foods to your meals so you can eat more food, feel satisfied, control blood sugar, and reach your weight loss goals.

Just login to your Balance Program and go to the Tools section in the upper right hand corner!

Not currently a member? Sign up today with the coupon code “bestyou” for $25 off! Use dietitian code 3019.

All the best,

Lisa Nelson RD
Lose Weight the Healthy Way

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9 Tips for Living Well Before You Lose the Weight

Posted by Lisa Nelson, RD, LN on January 9, 2009

I’ve been corresponding with a subscriber to The Heart of Health email. She shared an article with me related to her struggles with weight loss that I’d like to share with you. I agree with just about all her suggestions. It’s vital to love yourself before you lose the weight if you’re ever going to be successful and happy. The only point I disagree with is number 3. Yes, your weight loss struggle is personal; however, I think a show like “The Biggest Loser” can be very motivational for some individuals. Read on to learn more!

NINE TIPS FOR LIVING WELL BEFORE YOU LOSE THE WEIGHT
Niama Leslie Williams, Ph.D.
Copyright December 2008

for oprah

You may wonder why I dedicate this article to Oprah. I watched her show today, something I haven’t done since my days of daily addiction to her hour of power way back in 2000 when graduate school, warring faculty and a history of family trauma sent me back home–three thousand miles–with my tail between my legs.

I dedicate this article to Oprah because weight loss is never a permanent fix; addictions, however, are permanent fixtures waiting eagerly for any and every opportunity to spring from the shadows and once again seize control of your life, health, wealth, psyche and spirit. They literally lie in wait to destroy everything you love.

I feel Oprah’s struggle because I know that weight loss is not a battle, just as recovery from addiction is never permanent. Only a strong and relentless, tenacious even, belief in and dependence upon Your Creator, a force greater than one’s self, can relieve addiction.

We are not perfect, it will never be perfect, and we aren’t supposed to do it perfectly: that’s for angels, Oprah, not for humans.

Success and excellence, nevertheless, are always possible, and it is in that direction, helping us to live healthily and well in all areas of our lives, that I give this article to every man, woman, or child who has struggled with the weight loss demon. He really is a small, egotistical little imp who lives to make us believe we will never win. Think Napoleon on steroids and you have some conception of the Weight Loss Demon.

You can whip his narrow little self into submission with the following Nine Tips For Living Well BEFORE You Lose the Weight:

1. Self-care is essential.

If you’re too tired after showering or bathing to put lotion on every day, begin by doing it when you have a special event and take the time to FEEL your skin expand and relax as you moisturize it. At 413 plus, I was often exhausted after showering, and the idea of then slathering lotion all over my body? Yeah, right.
What changed? I began to feel, focus on and FEEL, my skin’s reaction to the lotion. Once I began to tune in and understand how much my skin appreciated that oh so necessary extra step, I became willing to take care of myself in that significant way. And boy, did my legs ever look fine at the end of the day, all nice and brown and NOT ashy!

2. LOOK at your body naked.

If you don’t begin to look at your body naked NOW, you won’t be able to see or trust what you see when you notice your body becoming slimmer. Look at yourself; get to know your image without clothes on. You will find body parts and areas that you come to love, and when they start shrinking, your smile will get wider and wider and wider. The pride you feel will be genuine.

3. Weight loss is neither a competition nor a spectator sport. I am not in this for humiliation.

I have yet to watch The Biggest Loser, and I am proud to say so. My journey is not spectacle nor is it cheap, vicarious entertainment. I’m serious and weight loss is serious. Respect me and respect my story.

4. I am not here for your approval.

Weight loss is TOUGH, so doing it for someone else’s approval is the road to disaster. DO IT FOR YOU. Do it because you want to be healthy and live longer, not for those skinny jeans. Think about it: once you achieve that first pair of skinny jeans, then what?

5. Recognize that weight loss is an INSIDE job that will touch on my deepest fears and know what those fears are.

My number one fear is of being thinner! Yes, I have moments of looking in the mirror, seeing my body shrinking AND BEING AFRAID. It’s tough, but I talk to myself and remind myself that THERE IS NOTHING TO FEAR. I’m just afraid of the unknown, and thin, for me, is the unknown.

6. Before, during and after losing weight, associate with those who support you; drop those who don’t.

This one couldn’t be simpler, and yet many of us tank because we don’t follow such sage advice. My mother tried to lose weight thousands of times during her marriage, and finally noticed that when she was doing well on her diet, my father would suddenly bring home ice cream. I’m sure that had nothing to do with their divorce when I turned seven. You know who your saboteurs are, and it won’t take much introspection to determine their motivations. If you can’t get them out of your life, talk with friends or a therapist about removing the power from their actions. Your life, and your weight loss, are with it.

7. Move. Move in ways and doing things that give you pleasure.

a. I love to shop. I feel true delight in going up and down each aisle, surveying the goods and their respective prices, determining what strikes my fancy as well as what is an exceptional bargain. I love beautiful things and quality products and finding them at the best price is a heady experience. And the walking!!!! I have accomplished more miles up and down the aisles in Genuardis and Wal-Mart, Target and Impact Thrift than any stressed out woman on a treadmill in L.A. Fitness! And I enjoyed myself at the same time! Can’t wait to do it again.

b. Then there is yoga. When I lived in L.A. from 2000-2003, my budget could stretch to afford private yoga instruction. Please buy my books so that I can return to that particular heaven. Until private yoga, I forgot that my body LIKED movement, liked standing while I did the dishes, liked standing while I cooked and chopped and steamed dinner, liked the FEELING of experiencing and reacting to physical stressors.

c. The most important part of this tip? Be IN your body when it’s moving. Be psychically present as your body experiences movement. Be conscious, emotionally, physically, and spiritually when your body is moving. You will be surprised by what it communicates.

8. Practice being IN your body.

a. I love doing this when I am being hugged. There is nothing like feeling every sensation when someone—and not just a lover—is embracing you. Be fully aware the next time you are hugged. If you are comfortable and the person really means it, the smiles will not be able to stay away from your face.

b. Practice healthy sensuality; it is the first step toward getting carnal satisfaction from activities other than food/eating, but you must be IN your body when you practice. Consciousness when in the body really is quite a cool thing. That’s why the angels sometimes envy us.

9. Practice NOW.

Living NOW. Being NOW. Rewards NOW, not after you lose the weight. If you can do it NOW, you will do it consistently, and consistency and regularity are the hidden keys to successful weight loss.

Live now, and love yourself in the process!


Niama Williams, Ph.D.

Niama Williams, Ph.D.


If you’d like to learn more about Dr. Williams and the programs she offers, visit either of the following links:
http://www.blowingupbarriers.com/howtoliwebey.html
http://www.blowingupbarriers.com/workshops.html

All the best,
Lisa Nelson, RD, LN
eNutritionServices

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Lose Weight – Close the Kitchen

Posted by Lisa Nelson, RD, LN on January 6, 2009

Do you find yourself watching TV in the evenings with the mandatory back of chips, crackers, or whatever your favorite snack is, and mindlessly munching away? If you are ready to be heart healthy and lose weight start by closing your kitchen! That’s right, pick a time each evening when the kitchen is off limits and stop the mindless late night snacking.

Does this sound impossible? If so, replace you typical snack with a cup of tea or other low calorie alternative.

Tip: Brush your teeth and you’ll be less likely to snack.

All the best,

Lisa Nelson, RD
eNutritionServices

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Lose Weight – Eat Breakfast

Posted by Lisa Nelson, RD, LN on December 30, 2008

I cannot stress the importance of breakfast enough. Yes, breakfast is an easy meal to skip. Serotonin levels are high, which means your appetite is low. However, if you think skipping breakfast is a great way to cut calories, you’re wrong. Research shows that individuals who skip breakfast tend to consume more calories throughout the day versus those who eat a well-balanced breakfast. Also, don’t forget the corresponding low metabolism from not jump starting your day with a healthy breakfast. All of which add up to higher unhealthy body mass index (BMI).

Keep it simple: Whole grain cereal topped with berries and low fat milk.

All the best,

Lisa Nelson, RD
eNutritionServices

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Do you peel your fruits and vegetables?

Posted by Lisa Nelson, RD, LN on December 26, 2008

When you peel fruits and vegetables you throw away a large chunk of its nutritional value. Such as a large dietary fiber loss when you throw out an apple skin, along with vitamin C, and various other minerals.

You may be tempted to throw out produce skins due to pesticides. Instead opt to thoroughly wash your produce to remove potential contaminants. If you are especially concerned, consider buying organic produce.

All the best,
Lisa Nelson, RD
eNutritionServices

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Combat Holiday Weight Gain with a Battle Plan

Posted by Lisa Nelson, RD, LN on December 8, 2008

The holidays can be a big hurdle in a weight loss/health plan. Holidays don’t mean you can’t enjoy the good food and desserts.

A Few Tips for a Healthier Holiday:

  1. Plan Ahead – It will help if you have a plan in place ahead of time. Decide if you are going to have seconds in advance and what you are going to have seconds of. For example, mashed potatoes and gravy can be loaded with calories and fat, so opt for seconds of a healthier salad or other side dish. Be sure to plan out the desserts, too. If pecan pie is a weakness, put in place a realistic plan. One slice and a cookie. . .?
  2. Low Calorie Snacks – While you are visiting and waiting for the main meal to be served, snack wisely. Select low calorie veggies to much on versus fatty appetizers. “Save” your calories for the meal.
  3. Socialize – Take the time during your holiday meal to catch up with family and friends. This will slow down how quickly you eat and are running back for seconds. You may find that you’re full and not need that second helping!
  4. Watch the Liquid Calories – A glass of wine can add 120 calories and egg nog 340! Do you really need a second glass?
  5. Prepare a Healthier Dish – Is your holiday gathering a potluck? If so, prepare a healthy alternative you like. Subscribers to The Heart of Health will be receiving a Holiday Recipe and Tip Guide developed by dietitians in the next few issues.

Don’t forget to counteract all the holiday treats with extra time at the gym!

Happy Thanksgiving!

Lisa Nelson, RD
eNutritionServices

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Reduce Brain Damage by Eating Fish

Posted by Lisa Nelson, RD, LN on November 28, 2008

If you eat fish three or more times a week, studies find your risk of developing dementia and stroke to be reduced.

The Cardiovascular Health Study examined over 3600 participants over the age of 65. The study focused on “silent brain death”. Silent brain death occurs when small areas within the brain die due to lack of oxygen, but the individual shows no symptoms of this occurring. Individuals who eat fish regularly had a 26% reduction in silent brain death.

The protective benefit may be related to omega 3 fatty acids, specifically DHA and EPA. The results were seen when fish rich in omega 3 fatty acids, such as tuna and salmon. There was no positive benefit from eating fried fish, such as fish sticks made from fish low in omega 3’s.

On the plus side for those who dislike fish or won’t prepare it three times a week. Eating fish once a week reduced silent brain death 7%. Also, using a supplement to increase omega 3 fatty acids in your diet is an option.

Be sure to discuss all supplements with your MD!

All the best,
Lisa Nelson, RD
eNutritionServices

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It’s not the turkey’s fault!

Posted by Lisa Nelson, RD, LN on November 25, 2008

Have you heard the news? Turkey is not to blame for the post-meal Thanksgiving naps. It’s been well-known for years that turkey contains tryptophan. Tryptophan is a precursor of serotonin, the neurotransmitter than regulates sleep.

However, tryptophan makes up 1% of the protein in turkey. One percent is the typical content of meat and actually half the tryptophan content of milk (2.34%).

Instead of turkey being at the root of Thanksgiving Dad sleepiness, it’s the carbohydrates in all those side dishes – stuffing, mashed potatoes, etc. The extra carbohydrates boost insulin production. It’s speculated that this extra insulin may result in amino acids (excluding tryptophan) to be pulled into muscles for use, leaving a high level of tryptophan in the bloodstream, hence the need for a nap.

Have a great turkey day!

Lisa Nelson, RD
eNutritionServices

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Lower Blood Pressure – Chicken Soup for The Heart

Posted by Lisa Nelson, RD, LN on October 24, 2008

I read some interesting research lately that I want to share related to chicken and blood pressure.

We know that blood pressure is a significant risk fact for heart disease and stroke. It’s estimated that around 1 billion people worldwide live with high blood pressure. Being able to control high blood pressure through food selection is very important.

The collagen in chicken is being researched for use as a blood pressure medication, with actions similar to ACE inhibitors (i.e. lisinopril). Japanese studies have found 4 proteins in the chicken that contain collagen with actions similar to the blood pressure medication when tested in rats.

Chicken legs and feet contain more collagen that chicken breast meat. FYI – The legs and feet are the yellow part of a chicken with a nail on the end. A “chicken collagen hydrolysate” was prepared in the study and fed to rats and the effects on blood pressure where examined. The rates showed a drop in blood pressure 4 hours after receive the mixture orally, with the lowest blood pressure reading after 8 hours. Long term studies showed improved blood pressure after one week of treatment, with a significant reduction after 2 weeks.

The study states that the “chicken collagen hydrolysate” mixture used in the study is composed of foods that can be easily added to a typical daily diet. For individuals with high blood pressure, increasing intake of these foods will promote a normal blood pressure. What I want to know – who is going to eat a chicken leg/foot? How do the researchers think that will become a normal part of the diet? My question wasn’t answered in the study results! I’m thinking it’ll be made into a food additive that will allow certain foods to be marketed as “functional” for blood pressure reduction, but we’ll have to wait and see.

The title of this post was just to catch your attention, I’m not recommending you eat more chicken soup to lower your blood pressure. Way too much sodium added to soup for it to be beneficial!
I’d love to have you as a reader for The Heart of Health ezine where I share regular heart health and weight loss tips.

All the best,
Lisa Nelson
Lower Blood Pressure Naturally

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